31 Stretches to Ease Muscle Aches and Release Body Tension

Ever feel like stretching is the unsung hero of workouts, especially as we age? You’re not alone! But, trust me, the perks of stretching become even more crucial over time. If you’ve been sidelining stretches in your routine, it’s time to hit pause and reconsider!

While it might not have superpowers, stretching becomes a vital component as the years go by, offering benefits like improved blood flow, accelerated recovery from injuries, enhanced mobility, and the flexibility needed for an active lifestyle. Whether you’re an athlete, a desk warrior, or just navigating the journey of aging, flexibility is your secret weapon.

And here’s the kicker: stretching isn’t just about physical health; it’s a shortcut to mental bliss too. Who doesn’t want that feel-good factor, right?

So, let’s delve into a world of recovery, injury prevention, and all-around good vibes, especially in the context of aging gracefully. It won’t take long – just a few minutes a day, and you’ll be enjoying the perks of a flexible lifestyle tailored to your age.

In this post, I’m unveiling 31 killer stretches to keep your entire body feeling loose, mobile, and resilient against the passage of time

31 Stretches to Boost Your Flexibility and Mobility

1. Tennis Ball Plantar Fascia Massage

Tennis ball, water bottle, racquetball: whatever you use, just make sure you can really dig into your plantar fascia with it!

How to Perform

• Place the tennis ball on the ground.
• In standing, place your right foot on the ball and press down with a good amount of pressure.
• Roll forward and backward for 1 minute, then switch to the other foot.
• Repeat 5-7 times per week.

2. Supine Toe Openers

Sometimes, a stretch can be as simple as bending and flexing your toes. Basically, if you use your toes like you do your hands, you’ll increase your foot mobility in no time!

How to Perform

• Lie on your back with your right foot on the ground and your left foot straight up in the air.
• Open and close your toes on your left foot, aiming to spread your toes as wide as possible.
• Continue in this manner for one minute, then switch sides.
• Repeat 5-7 times per week.

3. Calf Stretch with Strap

The calves are notoriously tight on many people. The use of a simple belt or strap can make stretching out this area of the body much easier.

How to Perform

• Lie on your back with your right leg bent and your foot flat on the floor
• Raise your left leg, bending your toes back toward you.
• Place the strap around the ball of your left foot.
• Bend the left ankle backward actively with your shin muscles and passively by pulling with your hands.
• Hold the stretch for 30 seconds and repeat 4 times per side.
• Complete 5-7 times per week. 

4. Bridges

Bridges provide an excellent means to strengthen the glutes while also stretching the hip flexors!

How to Perform

• Lie flat on your back with your feet on the floor and your knees bent.
• Press your heels into the floor and lift your hips off of the ground.
• Hold this position for 10 seconds and repeat for 10-12 reps per set for 3 sets per session, 5-7 times per week.

5. Down Dog

Yoga poses are often included in stretching programs, and for good reason. Down dog is a classic yoga pose that stretches tons of different muscles at once.

How to Perform

• Start in a pushup position, with your hands and toes on the ground.
• Push your hips back so that you assume a “pike” position, with your buttocks high in the air.
• Attempt to push your chest toward your ankles.
• Hold this position for 30 seconds and repeat 4 times per session, 5-7 times per week.

6. Seated Hamstring Stretch

The hamstrings are a large muscle group found on the back of the leg. While hamstring issues are often associated with runners, tight hamstrings can affect anyone.

How to Perform

• Start in a seated position.
• Kick both of your legs out straight in front of you.
• Reach forward toward your toes.
• Hold this stretch for 30 seconds and repeat 4 times per session, 5-7 times per week.

7. Ragdoll Stretch

On the back of the body, we find an interconnected group of muscles known as the posterior chain. The posterior chain is tight on many people, and the ragdoll stretch addresses this tightness.

How to Perform

• In standing, tuck your chin to your chest and bend forward at the waist, allowing your back to round.
• Reach for your toes and hold the stretch for 30 seconds, repeating 4 times per set, 5-7 times per week.

8: Quadriceps Stretch

A counterpart to the hamstrings, the quadriceps are found on the front of the thigh. These large muscles are often tight and problematic for people, especially those who sit a lot throughout the day.

How to Perform

• In standing, grasp onto a firm surface with your right hand.
• Bend your left knee, as if you are attempting to kick yourself in the buttocks.
• Grasp your left knee with your left hand.
• Hold the stretch for 30 seconds and repeat 4 times per side, per set. Repeat 5-7 times per week.

9. ITB stretch in Standing

The ITB, or iliotibial band, is a taut connective tissue structure on the outside of the thigh. This structure isn’t technically a muscle, but it is connected to muscles and thus can become tight and inflexible.

How to Perform

• In standing, place your right hand against the wall and turn perpendicular to said wall.
• Cross your right leg behind your left, lean forward slightly, and lean your body weight toward the wall by pushing your hips toward the right.
• Hold this position for 30 seconds and repeat 4 times per side, per set, 5-7 times per week.

10. Hip Flexor Lunge Stretch

Tight hip flexors tend to cause problems for office workers and students who sit a lot. These muscles NEED to be focused on during every stretching session, as tight hip flexors can lead to serious back pain and other orthopedic issues.

How to Perform

• Assume a lunge position with your right leg forward and your left knee back and on the ground. 
• Shift your hips forward until you feel a stretch in the front of your left thigh.
• Hold this position for 30 seconds and repeat 4 times, 5-7 times per week.

11. Half-Pigeon Pose

Many of the best yoga stretches are named after animals. The half-pigeon stretch is no exception. This stretch emphasizes the piriformis and a few other hip muscles.

How to Perform

• Start in a pushup position.
• Next, tuck your right knee to your chest and turn your leg so that the sole of your right foot is pointed to the left and your right knee is pointed to the right.
• Place your right leg on the ground and ease your body down slowly.
• Hold this position for 1 minute and repeat on the other side. Complete this stretch 5-7 times per week.

12. Figure Four Stretch

The figure four stretch can be pretty intense. So, if you find that this stretch is too much for you, feel free to modify or skip this piriformis mobilizer.

How to Perform

1. Lie on your back with your knees bent and your feet flat on the floor.
2. Place your right ankle on your left thigh, right above the knee.
3. Next, grasp your left thigh and pull both legs up toward your chest.
4. Hold this position for 30 seconds and repeat 4 times per side per set.

13. Seated Butterfly

Back when we were in school, many of us remember the gym class butterfly stretch. This move has stood the test of time because it is very helpful for loosening up the hips. Plus, it’s easy and comfortable for most people to perform.

How to Perform

• Sit on the floor with the soles of your feet together.
• Grasp your ankles with your hands and gently push down on your thighs with your elbows.
• Hold this position for 1 minute and repeat 2-3 times. Complete this stretch 5-7 times per week.

14. Wig Wags

Wigwags are a great starter exercise for those with intense low back pain. This move helps to loosen tight back muscles and promotes blood flow to this region.

How to Perform

• Lie flat on your back with your feet on the floor and your knees bent.
• Keeping your shoulder blades on the ground, allow both knees to fall to the left.
• Hold this position for 10 seconds then switch sides.
• Repeat 10 times per side per session.
• Complete this stretch 5-7 times per week.

15. Rotational Piriformis Stretch

In this list, you’ll find many piriformis stretches. This is because this muscle is tight and problematic for many people. This stretch can be a bit intense for newbies, so if you find this one painful, either skip it or go easy with it the first time.

How to Perform

• Lie flat on your back with your knees bent and your feet flat on the floor.
• Place your right ankle on your left thigh, just above the knee.
• Keeping your shoulder blades on the floor, rotate your hips, driving your right knee toward the floor.
• Hold this position for 30 seconds and repeat 4 times per side, per set.
• Complete 5-7 sessions per week. 

16. Banded Clam Shells

The banded clamshell isn’t technically a stretch. Rather, it is more of a strengthening exercise. However, it is still a useful move to include in our flexibility program!

How to Perform

• Lie on your back with your knees bent and your feet flat on the floor.
• Place a band around your thighs, just above your knees.
• Keeping your feet on the floor, turn your legs out, opening your thighs up like a clam shell.
• Hold this position for 30 seconds and repeat 10 times per session, 5-7 times per week.

17. Seated Single-Leg Hamstring Stretch 

If you ever go to a track and field meet, you’ll often see the athletes performing the single-leg hamstring stretch. Keeping the hamstrings loose is a key component of good health and good athletic performance!

How to Perform

• Sit on the floor with your right leg out straight in front of you, toes pointed to the ceiling.
• Bend your left leg and place the sole of your left foot against your right inner thigh.
• Reach forward toward your right foot.
• Hold this position for 30 seconds and repeat 4 times per side, per session. 

18. Cat-Camel

Cat-camel, also known as cat-cow, is another classic yoga pose. This move provides a gentle massage and mobilization for the whole spine.

How to Perform

• Start on hands and knees.
• As you breathe in, allow your stomach to sag and simultaneously lift your head up.
• As you breathe out, tuck your chin to your chest and round your back.
• Continue alternating in this manner for 15 reps.
• Repeat 5-7 times per week.

19. Low Back Rotational Mobilization

Rotation is one of the best and most comfortable ways to increase overall mobility in the low back.

How to Perform

• In a seated position, cross your right leg over your left, placing your right foot on the floor.
• Next, take your left elbow and place it on the outside of your right thigh.
• Push your left elbow into your right thigh, rotating your spine further to the right.
• Hold this position for 30 seconds and repeat 4 times per side, per set.
• Complete this stretch 5-7 times per week.

20. Chest Opener on Foam Roller

The pecs tend to be tight on many people. Luckily, by just lying down on a foam roller, you can loosen up these muscles in no time. 

How to Perform

• Place a foam roller (or a doubled-up pillow/towel) on the ground.
• Lie down on the roller with your mid back directly on top of it.
• Allow your arms to fall out to the sides, opening up your chest.
• Hold this position for 1 minute and repeat 2-3 times per session.
• Repeat this exercise 5-7 times per week.

Stretch #21: Plow

Make no mistake: plow is an advanced yoga move. If you have pre-existing back or neck issues, I recommend you skip this one. 

How to Perform

• Lie on your back.
• Using your arms to help, lift both legs up and around your back, attempting to reach your toes to the ground behind and above your head.
• Hold this position for 30 seconds and repeat 4 times per session, 5-7 times per week.

22. DKTC

In stark contrast to the previous exercise, DKTC (Double Knee to Chest) is an incredibly easy and comfortable exercise for most people.

How to Perform

• Lie on your back.
• Pull both knees up to your chest, holding your thighs with both hands.
• Maintain this position for 1 minute and repeat 2-3 times per session. 
• Repeat this stretch 5-7 times per week.

23. Cobra

Once again, we find a yoga stretch named after an animal. Cobra is a very good way to ease into back extension, which can be uncomfortable for many people at first.

How to Perform

• Lie on your stomach.
• Place your forearms on the ground and push yourself up slightly, keeping your hips on the ground.
• Hold this position for 1 minute and repeat 2-3 times.
• Complete this stretch 5-7 times per week.

24. Thread the Needle

Thread the needle is a great mobilization stretch for athletes and anyone who needs to get warmed up or loosened up before an activity.

How to Perform

• Start on hands and knees.
• Reach your right hand to the left, behind your left hand.
• Hold this position for 30 seconds and repeat 4 times per side.
• Complete this stretch 5-7 times per week. 

25. Scorpion Stretch

Yet again, an animal stretch! Scorpions feel great for many people. However, this move combines back extension with rotation, so proceed with caution.

How to Perform

• Lie on your stomach.
• Lift your right leg up and cross it over your left.
• Hold this position for 30 seconds and repeat it 4 times per session on each side.
• Complete this stretch 5-7 times per week.

26. Standing Extension Pec Stretch

This is a variation on an earlier pec stretch which also emphasizes the shoulder muscles found on the front of the joint.

How to Perform

• In standing, link your hands together behind your lower back.
• Lean backward and push your hands toward the ground.
• Hold this position for 30 seconds and repeat 4 times.
• Complete this stretch 5-7 times per week.

27. Strap Pec Stretch in Standing

This exercise is exactly the same as the previous one but adds a strap in case you have trouble linking your hands behind your back. You don’t need to perform both this one and the previous one: pick your poison!

How to Perform

• Holding a strap in one hand, reach behind your lower back.
• Grasp the strap with both hands and push your hands down to the floor.
• Hold this position for 30 seconds and repeat 4 times per side.
• Repeat this stretch 5-7 times per week.

28. Wrist Extension Stretch

Never neglect the wrists! Stretching out these crucial joints can help to reduce the chances of developing carpal tunnel syndrome.

How to Perform

• Start on hands and knees.
• Place your palms on the ground and turn your hands until your fingers are pointed backward.
• Hold this position for 30 seconds and repeat 4 times. 
• Complete this stretch 5-7 times per week.

29. Wrist Flexion Stretch

This stretch is the complement to the previous stretch; emphasizing the muscles on the opposite side of the wrist joint.

How to Perform

• Start on hands and knees.
• Place the backs of your hands on the ground.
• Hold this position for 30 seconds and repeat 4 times per session, 5-7 times per week. 

30. Upper Trap Stretch

The upper traps are tight on many people. These neck muscles tend to contract whenever we are stressed. So take a deep breath and try this stretch!

How to Perform

• In a standing or seated position, ensure that you maintain a straight, tall posture.
• Place your right hand on the left side of your head.
• Gently pull your right ear toward your right shoulder. 
• Hold for 30 seconds and repeat 4 times per side per session.
• Repeat 5-7 times per week.

31. Single Leg Bridges

Before, we described standard, double-leg bridges. This version eliminates one leg, making it much harder!

How to Perform

1. Lie on your back with your legs bent and your feet flat on the floor.
2. Raise one leg off of the ground and push your other leg onto the floor, lifting your hips and low back up.
3. Hold for 10 seconds and repeat 10 times for 3 sets. 
4. Complete this exercise 5-7 times per week.

Conclusion

This comprehensive program can help you get loosened up quickly. Try it out and see what you think!

Works Cited

1. Stathokostas L, Little RM, Vandervoort AA, Paterson DH. Flexibility training and functional ability in older adults: a systematic review. J Aging Res. 2012;2012:306818. doi: 10.1155/2012/306818. Epub 2012 Nov 8. PMID: 23209904; PMCID: PMC3503322.